A: Warm Up
60 calorie row for time
B: Mobility/Prep
Band Stretches
Review movements and establish weight/standard
C1: Strength
Front Squat 5, 3, 1, 1, 1
C2: Endurance
Row 200, 400, 600
Run 200, 200, 200
D: Met Con
In 18 minutes complete
60 Box Jump Overs 24/20
50 Front Squats
40 Handstand Push Ups
30 Ring Muscle Ups
Front Squats
RX 165/115
SC 135/95
BG 95/65
HSPU
RX Full ROM
SC Negative/shorter ROM
BG Kickups/20 Wall Climbs
MUPS
RX Ring
SC Bar
BG Pull ups/push ups